Workout of the day

Here’s a new take on the classic burpee and run combo. We’ve added air squats for an extra leg burn. Go hard, keep moving, and get it done as fast as you can!

The workout of the day consists of:

4 rounds for time of:

  • 10 Burpees
  • 400 meters Run
  • 20 Air Squats

Scaling

  • Beginners: 5 Burpees, 200m Run, 10 Air Squats
  • Intermediates: 7 Burpees, 300m Run, 15 Air Squats
  • RX: 10 Burpees, 400m Run, 20 Air Squats

No equipment

  • Burpees: Push-Up to a Jumping Jack
  • Run: High Knees in place for the same amount of time it would take to run the given distance
  • Air Squats: Sit-to-Stand from a chair

Warmup

  • 3 minutes of light jogging or brisk walking
  • 10 Arm Circles (each direction)
  • 10 Leg Swings (each leg)
  • 10 Inch Worms
  • 10 Bodyweight Squats

Cooldown

  • 3 minutes of walking to cool down
  • 1 minute of Forward Fold
  • 1 minute of Quad Stretch (each leg)
  • 1 minute of Calf Stretch (each leg)